Program Description
This 4-day gym program is built on the proven GZCL method, designed to maximize strength, size, and athletic performance. It places a strong emphasis on glute development with heavy compound lifts, targeted accessory work, and focused glute activation exercises. In addition to building a powerful lower body, the program incorporates effective upper body training and two dedicated ab circuits to enhance core stability and overall balance. With tailored alternatives for pull exercises, such as lat pulldowns, this routine ensures that every athlete—whether training for aesthetics or performance in sports like paintball—receives a comprehensive, adaptable workout that fosters both functional strength and impressive physique gains. Enjoy a balanced approach that targets muscle growth, core strength, and athletic agility all in one program.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 16, 2025 10:35
- Last EditedMar 21, 2025 10:37
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6A
Lying Leg Raise
1
12-15 reps
-
6B
Plank
1
0.45-1 mins
-
6C
Wood Chop
1
12-15 reps
-
6D
Bicycle Crunch
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Bent Over Row (Dumbbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Bicep Curl (Barbell)
2
10-12 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
85%
2
Step-Up (Weighted)
3
6-8 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
80%
2
Lat Pulldown
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5A
Lying Leg Raise
1
12-15 reps
-
5B
Side Crunch (Cable)
1
15 reps
-
5C
Cable Crunch
1
12-15 reps
-
5D
Plank
1
0.45-1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
3-5 Reps
85%
2
Hip Thrust (Machine)3 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4
Glute Kickback (Cable)2 Sets
12-15 Reps
-
5
Hip Abductor (Machine)2 Sets
15 Reps
-
6A
Lying Leg Raise1 Set
12-15 Reps
-
6B
Plank1 Set
0.45-1 mins
-
6C
Wood Chop1 Set
12-15 Reps
-
6D
Bicycle Crunch1 Set
15 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
3-5 Reps
85%
2
Bent Over Row (Dumbbell)3 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
4
Lat Pulldown2 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)2 Sets
10-12 Reps
-
6
Cardio1 Set
5-10 mins
-
Day 3
1
Deadlift (Barbell)3 Sets
3-5 Reps
85%
2
Step-Up (Weighted)3 Sets
6-8 Reps
-
3
Single Leg Hip Thrust3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)2 Sets
12-15 Reps
-
5
Hamstring Curl2 Sets
12-15 Reps
-
6
Cardio1 Set
5-10 mins
-
Day 4
1
Overhead Press (Barbell)3 Sets
3-5 Reps
80%
2
Lat Pulldown3 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
10-12 Reps
-
5A
Lying Leg Raise1 Set
12-15 Reps
-
5B
Side Crunch (Cable)1 Set
15 Reps
-
5C
Cable Crunch1 Set
12-15 Reps
-
5D
Plank1 Set
0.45-1 mins
-